Comparing Nutrients in 100 calories Canned Chickpeas with LiquidsVS Catjang Cowpeas

Weight per 100 calories

Canned Chickpeas with Liquids

114g

Catjang Cowpeas

29g

Raw Catjang Cowpeas have 3.9 times more energy per unit of mass than Canned Chickpeas Solids and Liquids, which is high in comparison to other foods. Canned Chickpeas with Liquids having average energy density.

Which food has more nutrients per 100 calories - Canned Chickpeas with Liquids or Catjang Cowpeas?

Macros Ratio

Protein Fat Carbs

Canned Chickpeas with Liquids

22%

19%

59%

Catjang Cowpeas

27%

68%

100 kcal ▼

Macro Nutrients

Canned Chickpeas with Liquidsvs Catjang Cowpeas

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.3%2.2g

Fat

0.62%0.6g

2.2 gvs0.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.72%0.23g

Saturated Fat

0.49%0.16g

0.23 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.34%0.038g

Omega 3

5.94%0.095g

0.038 gvs0.095 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.68%0.96g

Omega 6

0.97%0.16g

0.96 gvs0.16 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11.8%15.3g

Carbohydrate

13.4%17.4g

15.3 gvs17.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13%5g

Fiber

8.2%3.1g

5 gvs3.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10%5.6g

Protein

12.4%6.95g

5.6 gvs6.95 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Chickpeas with Liquidsvs Catjang Cowpeas

0.13%1.14μg

Vitamin A

0.065%0.58μg

RAE, retinol activity equivalents

1.14 μgvs0.58 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.03%0.036mg

Vitamin B1

16.5%0.2mg

Thiamine

0.036 mgvs0.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.3%0.017mg

Vitamin B2

3.8%0.05mg

Riboflavin

0.017 mgvs0.05 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.92%0.15mg

Vitamin B3

5.1%0.81mg

Niacin, nicotinic acid, niacinamide

0.15 mgvs0.81 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.8%0.34mg

Vitamin B5

8.8%0.44mg

Pantothenic acid

0.34 mgvs0.44 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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41.3%0.54mg

Vitamin B6

8.1%0.11mg

Pyridoxine

0.54 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.1%28.4μg

Vitamin B9

46.6%186μg

Folates and Folic Acid

28.4 μgvs186 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.13%0.11mg

Vitamin C

0.49%0.44mg

Ascorbic acid

0.11 mgvs0.44 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Chickpeas with Liquidsvs Catjang Cowpeas

3.98%39.8mg

Calcium

2.48%24.8mg

39.8 mgvs24.8 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.3%0.17mg

Copper

34.3%0.31mg

0.17 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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17.5%1.4mg

Iron

36.3%2.9mg

1.4 mgvs2.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.3%30.7mg

Magnesium

23%97mg

30.7 mgvs97 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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40.4%0.93mg

Manganese

19.6%0.45mg

0.93 mgvs0.45 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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13%91mg

Phosphorus

18.2%128mg

91 mgvs128 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.8%164mg

Potassium

11.8%401mg

164 mgvs401 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.13%2.27μg

Selenium

4.82%2.65μg

2.27 μgvs2.65 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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21%316mg

Sodium

1.13%17mg

316 mgvs17 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.13%0.78mg

Zinc

16%1.8mg

0.78 mgvs1.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.4%89.3g

Water

0.087%3.22g

89.3 gvs3.22 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Canned Chickpeas with Liquids vs Catjang Cowpeas:

Canned Chickpeas Solids and Liquids have 5.1 times more Vitamin B6 than Raw Catjang Cowpeas.
While Raw Catjang Cowpeas contain 5.5 times more Vitamin B1, 2.9 times more Vitamin B2, 5.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 6.6 times more Vitamin B9 than Canned Chickpeas Solids and Liquids.
Both Canned Chickpeas Solids and Liquids as well as Raw Catjang Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Chickpeas with Liquids vs Catjang Cowpeas:

Canned Chickpeas Solids and Liquids have 1.6 times more Calcium, 2.1 times more Manganese, 18.7 times more Sodium and 27.7 times more Water than Raw Catjang Cowpeas.
While Raw Catjang Cowpeas contain 1.8 times more Copper, 2.1 times more Iron, 3.2 times more Magnesium, 1.4 times more Phosphorus, 2.4 times more Potassium and 2.3 times more Zinc than Canned Chickpeas Solids and Liquids.
Both Canned Chickpeas Solids and Liquids and Raw Catjang Cowpeas have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Chickpeas Solids and Liquids have 3.7 times more Fat, 5.9 times more Omega 6 and 1.6 times more Fiber than Raw Catjang Cowpeas.
While Raw Catjang Cowpeas contain 2.5 times more Omega 3 than Canned Chickpeas Solids and Liquids.
Both Canned Chickpeas Solids and Liquids and Raw Catjang Cowpeas have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Canned Chickpeas Solids and Liquids as well as Raw Catjang Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Chickpeas with LiquidsVS Boiled Catjang CowpeasCatjang CowpeasVS Boiled Catjang Cowpeas

Compare Foods

Comparing Nutrients in 100 calories Canned Chickpeas with LiquidsVS Catjang Cowpeas

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Chickpeas with Liquids or Catjang Cowpeas?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: